Wednesday, June 29, 2016

WOD 062916

WOD 062916

Strength:  Floor Press 3-3-3-3-3

AMRAP in 12 min:

25 DU's or 75 Singles
15 Wall Balls
15 Sit-ups

Post rounds to comments.  Cash out:  500m row for time.

Tuesday, June 28, 2016

WOD 062816

WOD 062816

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

400m run
25 HR Push-ups
15 Box Jumps

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Monday, June 27, 2016

WOD 062716

WOD 062716

Strength:  Squat Clean 3-3-3-3-3

15-12-9 reps for time:

Pull-ups
KB Swings
Burpees

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/off) x 2

Monday, June 20, 2016

WOD 062316

WOD 062316

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

200m run
8 Burpee Pull-ups
12 Deadlifts

WOD 062216

WOD 062216

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

400m run
20 Wall Balls
30 DU's or 90 Singles

Post times to comments.  Cash Out:  5 Turkish Get-ups on each arm x 2

WOD 062116

WOD 062116

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

5 Burpee Broad Jumps
12 Cleans

Post Rounds to comments.  Cash Out:  800m run for time.

Wednesday, June 15, 2016

WOD 061516

WOD 061516

Strength:  Deadlift 3-3-3-3-3

For time:

50 HR Push-ups
40 Wall balls
30 Box Jumps
20 Pull-ups
10 Deadlifts

Post times to comments.  Cash Out:  100m Sprint x 2

Tuesday, June 14, 2016

WOD 061416

WOD 061416

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

5 Man Makers (https://www.youtube.com/watch?v=iMNnvhg1JcM)
200m Run
10 Pull-ups

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 3

Monday, June 13, 2016

WOD 061316

WOD 061316

Strength:  Back Squat 3-3-3-3-3

AMRAP in 10 min:

15 HR Push-ups
10 Wall balls
5 Burpees

Post rounds to comments.  Cash Out:  L-Hang for 1 minute total

Thursday, June 9, 2016

WOD 060916

WOD 060916

Strength:  Back Squat 3-3-3-3-3

3 Rounds for time:

ME Squats in 1 min
1 min rest
ME Push Press in 1 min
1 min rest
ME Russian Twists in 1 min
1 min rest

Post to comments.  Cash Out:  500m row for time

Wednesday, June 8, 2016

WOD 060816

WOD 060816

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

800m run
10 Squat Cleans

Post times to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off) x 2

Tuesday, June 7, 2016

WOD 060716

WOD 060716

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

100m Farmer's Carry
12 Burpee Box Jumps
24 Sit-ups

Post rounds to comments.  Cash Out:  800m run for time.

Monday, June 6, 2016

WOD 060616

WOD 060616

Strength:  Floor Press 3-3-3-3-3

"Helen"

3 Rounds for time"

400m run
21 KB Swings (53/35)
12 Pull-ups

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off x 2)

Wednesday, June 1, 2016

WOD 060116

WOD 060116

Strength:  Deadlift 3-3-3-3-3

21-15-9 reps for time:

Wall Balls
KB Swings

Post times to comments.  Cash Out:  800m row for time.